Warm Up: 400m or down and Backs 

AMRAP 5 Minutes: 
200m Row 
30 sec Plank on Rings/ Reg Plank 

AMRAP 5 Minutes: 
30 Jump Rope 
10 Kb Swings 

AMRAP 5 Minutes 
5 atomic Burpee 
10 Step up

AMRAP 5 Minutes 
5 Ball Toss 
10 Air Squats

AMRAP 5 Minutes: 
Prowler Push 1 Way
10 Knee To Elbow 

AMRAP 5 Minutes: 
5 V up 
10 sit ups 

*rest one minute between AMRAPS *